A selection of yoga asanas, which not only will your body in order (especially the spine and shoulder girdle), but cheer up, get rid of the winter blues. :)
Contraindications: back problems.
- Pose Verblyuda.Progiby back open heart and improves the circulation of energy. So, get on your knees, shins and hips width of the pelvis, the lower leg are parallel and perpendicular to the floor hip. Firmly press the ankle and the toes to the floor. Then start wrapping the thigh inward as if you need to squeeze between the legs brick, and thus drag down the coccyx. Now you can do the simplest option poses - put your palms on your lower back (fingers pointing down) and gently bend back, but not very much. During the execution of this position, you must stand firmly on his feet and hips and knees should be level. Hold this position for a few breaths and very neatly out of it. To do even more to press the ankle to the floor and pull themselves back muscles.
- Bow Pose. To make a simpler version, you just need to lie on your stomach, stretch your arms along the body, bend your knees so that the shins are perpendicular to the floor and heels looked at the ceiling. Then you should take a deep breath and inhale to lift your head, shoulders and chest at a comfortable height for you. Then try to pull your knees off the floor and stretch your feet as if you are pulling them to his head.
- Fish Pose. This position is perfectly relieves stress from the upper back. Lie on your back and extend your legs. On the inhale, holding the forearms and elbows to the floor, raise your chest and head up. Then rest against the floor crown and nape. Hold this position for 10 breaths.
- Child Pose. the one good posture calms nerves, it helps to cope with stress and fatigue and if you under his head is something mild, remove tension from the spine and relieve back pain and neck.
To do it, sit on the shins and knees outward to the width of the pelvis. At the same time, take care that the big toes touching each other. Lean forward, just lie down and relax, his hands on the sides and under the head podsteliv something soft. Stay in a relaxed position for 1-2 minutes.
- Bridge Pose. This posture eliminates anxiety, headaches, fatigue, calms the nervous system and eases stress and mild depression, great stretches the chest, neck and spine. Lie on your back, bend your knees, feet on the width of the pelvis, arms lie along the body. Lift your pelvis up and arch your back, with his shoulders, neck and head should remain on the floor. During the execution of this asana, make sure that your knees are not driving around in a hand and looked ahead.
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